Pose Video Page

Video Production Suspended/Will Resume Late 2008

2006-10-25T04:00:37-05:00

Hello fella-athletes!

We hope that you enjoyed the Pose Video section and that it helped you in your learning experience. We sure loved every production minute of it! Unfortunately we have to suspend the production until Fall 2008. Due to various issues we ran into since the section was started, we decided to adjust it yet again and switch some things around with the goal of releasing a new, better functioning, with more user friendly features and easier to operate video blog.

The current section will stay open and operational, feel free to view all currently available videos.

Thank you!
Team Pose Tech

The Role of Hamstrings in Running

2006-10-18T04:00:17-05:00

In the Pose Method there is a need to develop stronger hamstrings. What are hamstrings normally used for? While the quads support our body-weight, our hamstrings help us break free from the pull of gravity. When we increase our cadence to 180 or more strides per minute we need hamstrings that are capable of quickly pulling the foot from the ground. However, larger and stronger muscles, trained in static conditions in the gym, do not neccesarily translate to better performance when running. The key to developing great hamstrings is performing dynamic drills in order to train the hamstrings.

Some excellent drills are foot tapping and front lunge. Try these drills with stretch cords to increase resistence. The key use of our hamstings in running is to be able to quickly pull the support foot from the ground.

Discomfort in the Calves

2006-10-11T04:00:55-05:00

Transitioning to the Pose Method of Running makes your running more efficient through the use of gratuitous forces such as gravity and ground reaction force. Many beginners often experience soreness in the calves during the first few weeks after transitioning. This is perfectly normal because your muscles need time to adapt to the new technique. If this problem persists longer than a few weeks it is more likely due to incorrect technique. Landing on the Ball of the Foot does not mean keep your heels off the ground as you run, it simply means center your bodyweight on your forefoot in order to be able to change support more quickly.

Practise Bouncing on the Ball of the Foot as Dr. Romanov demonstrates to get a feel for how your landing should be.

Landing correctly on the Ball of the Foot will eliminate calf discomfort, and allow you to continue your training without soreness.

High Turnover vs Quick Change of Support in Running

2006-10-04T04:00:10-05:00

Some runners are guilty of ‘spinning their wheels’ when they initially start with the Pose Method of Running. You see, a quick change of support can be described as a high turnover. Conversely, a high turnover does not necessarily mean you are performing a quick change of support, rendering your efforts useless. This leads to exhaustion and soreness, without much benefit. The real benefit for a cadence of 180+ comes when you perform a quick change of support correctly! If you’re getting tired and sore, there’s a good chance you need to re-evaluate your technique and make sure you’re changing support correctly.

P.S. Today we are testing video players. Let us know which one looks and works best on your computers and which one you guys prefer. Please post your comments. Thanks. (Options are google video, brightcove, and youtube)

Standing on your Feet All Day

2006-09-27T04:00:28-05:00

Dr. Nicholas Romanov shares some insight with those who suffer from joint pain due to static work conditions, a.k.a. standing on your feet all day. The key to reduce stiffness and pain is to keep yourself on your forefeet. For instance, do not lock your joints for prolonged periods of time, switch your body weight from one foot to another, keep your joints flexed. By keeping your joints flexed and your body weight on the balls of the feet you transfer the burden of your body’s weight to your muscles which will be sore, but you will also avoid a much bigger issue, permanently damaged joints. Say good-bye glucosamine and keep it moving!

Role of Feet in Running

2006-09-20T04:00:44-05:00

Dr. Nicholas Romanov describes the role of feet in running. The main purpose of the feet is to support the body from one position to the next. In essence, the slowest extremity on the body cannot be responsible for active propulsion of the body forward. The feet merely act as support for the body mass that moves forward due to proper body positioning and gratuitous forces like gravity and ground reaction force.

GOOD HEALTH REPORT OF THE WEEK. Pose Method Channel 10 Interview

2006-09-13T04:00:07-05:00

Dr. Romanov and Pose Method Coaching Director Connie Sol are interviewed by local channel 10 reporter Kristi Krueger for the good health report of the week. Running doesn’t have to be painful, “no pain, no gain” is a thing of the past. With the Pose Method running report reducing the stress on the knee joint from 30 to 50%. After years of working with the US, British, and Mexicam Olympic Teams Dr. Romanov conducts monthly clinics on South Beach teaching the Pose Method of Running.

How to choose a running shoe - Part II

2006-09-06T04:00:56-05:00

How to choose a running shoe has been a widely popular section of our website. Now Dr. Romanov would like to give everyone a visual idea of what to look for when choosing the right shoe, and how to choose the best shoe for you. Dr. Romanov shows some of his own shoes for the examples, as well as a 10 year old nike zoom racer.

Choosing the right shoe is important to your running. Make sure to look for four specific things when choosing a shoe to ensure the best possible fit for your needs.

For normal everyday cross training needs, look for a shoe that is:

1. Minimal around the heel region (has a thin sole)
2. light weight (mesh is usually a good bet)
3. correct width (this is a common problem with runners with wide feet, please make sure they fit!)
4. sturdy outer sole (this has to do with nike free, which does not have a sturdy sole, but is rather flexible in too many directions, this could lead to instability on landing)

For, trail running purposes, you will probably want to have something a bit more rugged; usually a rubber spike would do the job well for traction and the other requirements.

To avoid blisters and caluses, make sure the shoe fits snugly around your foot with no room to slide. In addition to that, landing correctly under your GCM with the Pose Method will eliminate any kind of sliding of the foot as it goes only up and down.

Also please make sure not to ask the assistance of the local running store sales people to select a shoe as they will try to sell you the latest/greatest motion control, gel packing, spring backing, orthotics ready, weight division winning, boots that they call running shoes. Please save your feet and go running barefoot!

Thanks for joining us in this discussion. Please let us know how you liked it.

How to choose a running shoe - Part I

2006-08-30T04:00:20-05:00

Choosing the right shoe is important to your running. Make sure to look for four specific things when choosing a shoe to ensure the best possible fit for your needs.

For normal everyday cross training needs, look for a shoe that is:

For, trail running purposes, you will probably want to have something a bit more rugged; usually a rubber spike would do the job well for traction and the other requirements.

This is part one of this video, part two will be out next week. Have a great day!

Balance

2006-08-23T04:00:59-05:00

Yesterday Dr. Romanov wrote an article about balance in running. Today he would like to show you some ways to achieve that balance as well as improve your coordination. If you notice, many of the drills Dr. Romanov shows are advanced drills found in the book. Balance drills should be an important part of your training regimen. Just take five minutes at least once a week to perform some of these exercises to improve your balance and overall coordination.

The first exercise, focuses on balance on a thin piece of wood or something not readily stable. Balance on two feet, then one, then change.
Do this until you have no problem maintaining balance. If you’ve got this under control, try to lightly bounce on each foot as you maintain balance; this strengthens your foot.

Moving along we get to the Medicine Ball. Standing on a rounded object is no easy task. This is a very advanced drill, please do not attempt on hardwood or tile floors (or anything hard for that matter). Please have supervision while attempting this.
On a serious note, this exercise helps develop body coordination wholistically. You must be entirely focused to be able to do this correctly.
Balance on two feet. Then try one at a time. Move the airborne leg up and down simulating changing position. This unstable surface strengthens your foot laterally and also helps with pronation/supination problems.
As a side note, we recommend Synthetic Leather Medicine Balls because they are more stable on the ground, do not roll as much, and are easier to perform exercises with.

For the next drill we perform simple jumps with a jump rope. This can exercise can be performed without a jump rope. However the addition of the jump rope adds an extra element of coordination to the routine, making this an advanced drill that strengthens your feet.
Hop on two feet, then switch to one at a time. Focus on muscle elasticity to barely jump off of the ground. Do not jump up and down; quickly and lightly hop. Do this for a couple of minutes before and after a training session for warm up and cool down. Doing this drill at the end of a training session also greatly aids in fine tuning your coordination after your run.

Finally, Dr Romanov shows us balance on an Indo Board. This drill is aimed at stabilizing the trunk of the body. Although primarily created for surfers and indoor surf training, Dr. Romanov uses the board for trunk stability exercises and drills. Having something roll laterly beneath you forces your entire body to stay coordinated. This drills should be performed with both feet spread at both ends of the board. Users should try this on a carpet first, as it slows the cylinder rolling beneath. For more advanced application try doing the same thing on a hard surface as well as progressively more your feet closer together. Please be very cautious when performing this drills and make sure you do it with a partners assistance at first.

If you would like to do other more advanced drills on the Indo Board we would recommend you get the Indo Board Package. It includes the Indo Balance Board, IndoFlo Cusion, and Roller. The cusion adds an element of extra instability by forcing you to balance in all directions instead of just laterally. Doing so, the cusion is also a safer alternative due to its lower height off of the ground.

All in all, this week is all about balance. Improved balance adds a number of benefits to your run and training. Not only will your balance be better, you can even begin correcting your pronation/suppination issues without orthotics! Try some of these exercises in your next training, let everyone know how you did!

Download the Clip in mp4 format here. Thanks and have a great week!